Performance
“O.P.T 2”
10 rounds for time:
500m Row
15 Burpees
–or—
A. Front Squat @ 20X1, Find 1RM
B. Clean and Jerk, build to a tough single
C. For Time:
75/50 Bar Dips
Competition
Wod will be posted t gym
Clean & Jerk
11/8/13 Friday
Performance
*Your coach will pick which one you are doing. Whichever one is done today you will be doing opposite one tomorrow.
A. Front Squat @ 20X1, Find 1RM
B. Clean and Jerk, build to a tough single
C. For Time:
75/50 Bar Dips
-or-
“O.P.T. 2”
10 rounds for time:
500m Row
15 Burpees
Competition
Wod will be posted at gym
6/28/13 Friday
Performance
(Testing)
A. Take 15min to build to a heavy Hang Snatch
B. Take 15min to build to a heavy Hang Clean & Split Jerk
C. In 5 sets build to a tough Front Squat
Competition
Wod will be posted at gym
5/10 Friday
Fitness
A1. Alternate DB Press; 8-10/arm x 3 sets, Rest 30 seconds
A2. Dumbbell Walking Lunge; 20 steps, Rest 30 seconds
A3. Turkish Get-Up; 2/arm, Rest 30 seconds
A4. Prone Plank Hold; 45-60 seconds, Rest 30 seconds
+
Four sets for times of:
Row 250 Meters ALL OUT
10 Box Jumps (step down)
Rest 90 seconds
Performance
A. Take 15 minutes to build to a heavy Snatch.
B. Take 10-12 minutes to build to a heavy-ish Clean & Jerk – only build
in weight to the extent your speed and mechanics stay sound.
C. Bench Press
*Set 1. x 5 reps
*Set 2. x 3 reps
*Set 3. x 1 rep
*Set 4. x 3 reps
*Set 5. x 3 reps
*Set 6. x 2 reps
*Set 7. x 5 reps
*Set 8. x 5 reps
*Set 9. x 5 reps
*Set 10. x 5 reps
Rest 2 minutes between sets.
Increase loads used last week by 5-7%.
4/26/13 Friday
Fitness
A1. Turkish Get-Ups; 5/arm x 3 sets; rest 60
A2. Pull-Ups x Max Reps OR Pull-Ups @51×1; 3-5 reps x 3 sets, Rest 60 seconds
+
For time:
50/30 Push-Ups
300-Meter Run
30 Heavy Kettlebell Swings
300-Meter Run
50/30 Push-Ups
300-Meter Run
30 Heavy Kettlebell Swings
300-Meter Run
Performance
A. Take 15 minutes to build to a heavy Snatch
*Watch Videos* http://www.youtube.com/watch?v=Ol4Fk7_8wwA
B. Take 10-12 minutes to build to a heavy-ish Clean & Jerk
Keep the weight light and fast with perfect mechanics, only build in weight to the extent your speed and mechanics stay sound.
*Video* http://www.youtube.com/watch?v=Lqbu14xnQgs
C. Bench Press @ 30X0
Warm-Up
5 reps @ 60% of 1-RM
3 reps @ 75%
1 rep @ 85%
Working Sets
3 reps @ 80%
3 reps @ 85%
2 reps @ 90%
7 reps @ 75% x 4 sets
Rest exactly 2 minutes between sets.